Total 110min
A. Warm up 1000m row 150 DU
5x3 explosive front squats
5x5 fast good mornings to overhead balance
5x3 snatches
B. Strength
Deadlift on a plate, Wendler week 3
Bench press, Wendler week 3
C. Metcon
8min AMRAP of Bear complex ladder
1 clean - 1 front squat - 1 S20H - 1 back squat - 1 bth S2OH
30 - 35 - 40 - 45 (viimeinen niskantakaa työntö epäonnistui)
then

3 rounds for quality
10 wall ball 6kg
10 burpee
10 KB swing 24kg > skaalattu 20kg
then

3 rounds for quality (time: 21.40)
20 DU
10 HSPU